Gardening for 1-3 hours daily is the best exercise. If gardening is not available, one should walk to tolerance daily (1/2-1 hours), head up, breathing deeply. Use a deep breathing exercise once daily: Take a deep breath through the nose and hold it for a slow count of 20; exhale fully through the nose and hold the breath out for a slow count of 10. Repeat 10 to 40 times. May be done while driving, walking, or other activity. Tension and stress are relieved through exercise.

Use 1-4 tablespoons of bran daily in food. Eliminate entirely all constipating foods. Eat only whole-grain breads, cereals, and pastas. Use plenty of raw fruits and vegetables. Leave those sweet things alone.

Reduce body weight at least down to average, and 5 to 10 percent below average is probably ideal. Figure 100 pounds for your first 5 feet in height and add 5 pounds for each inch above 5 feet if you are a woman, and add 7 pounds for each inch over 5 feet if you are a man, to obtain your average weight.

Maintain regularity in all things: mealtimes, bedtime, arising time, etc. Have a set time for eliminations; probably best upon arising or within one hour after a good breakfast.

Drink two cups of slightly hot water at the “set time.”

Use a mild herb tea such as senna, if needed on occasion. Use ½ teaspoon of tea leaves to 1 cup of boiling water. Set aside to steep for 10-15 minutes.